1.4.17

Welcome the newest Coach at Skyline CrossFit.

How did you get started in Fitness and Coaching?

I started taking fitness seriously in 2004 after my father began having health issues. Joined a gym and then got the bug to lead classes. Inspired by people like Johnny Goldberg, Luciana Marcial-Vincion, Nicole St Jacques and Josh Taylor (and later Greg Glassman) I jumped on a bike. I wanted to set an example for others and especially my kids. I am endlessly curious about fitness and continuing my education.

How did you start CrossFit?

I started Crossfit in 2014 to try something new after giving up my Pilates class and focusing on Spinning and Cycling -i needed a change. I love the great energy and the combination of weights and cardio. There is nothing like the energy and the net effect of a group of people gathering for a workout, run or ride-so much more than the sum of the numbers,  I am less in love with the Gymnastics of Crossfit, but that is a mountain to climb. I am never the fastest, nor the strongest, and rarely the youngest and that's ok.

Whats your favorite part of CrossFit?

Now when i travel in the US, I always try to find a box. I like Brick Wall in Salt Lake City, and Rise is Schaumburg, IL Wando in Charleston, SC and Down River in Detroit.

 

Here are some of Stephen certifications and achievements:

Crossfit level 1 2016

Spinning star 2 certified 2006

Keiser Cycle certified 2007

PHI Pilates certification 2007

AFAA Group exercise Certification 2007

CPR/AED adult and infant

Coaching groups since 2006

3 MS150 rides

2 Livestrong challenges(bike and Run)

2 Tour De Cure rides

6 half marathons

 

BB CYCLING

EMOM for 7:00 (7 total sets)-

1 Power Snatch @ 80% of 1rm PS

 

Strength/GST:

1a) 5X3 @ 75% Paused Front

Squats (3 count pause in bottom,

no bounce to stand) – rest 90 sec.

1b) 4X30 seconds Ring Lockout

Holds (hold lockout at finish

position of dip) – rest 90 sec.

 

Metcon:

40min running clock

"Diane"

21-15-9

Deadlift (225/155)

HSPU

then put on HR monitor and allow

heart rate to drop to 150bpm.

With remaining time run out and

and back keeping heart rate at

155bpm.

Example: Run begins at 5:00

then run for 17:30 then turn around

and come back